1. Mark
    June 11, 2011 @ 6:39 pm

    Great article. Too many well intentioned people who go to the expense of buying a treadmill never get the most out of it. Unfortunately, no one has ever told them about interval training. While I have owned two treadmills of my own, I’ve also used them in gyms. I’ve never seen anyone in a gym doing interval training in a gym. That kind of makes me believe the instructors in the gyms are totally unaware of the concept as well. The folks selling treadmills and the manufacturers would be doing their clients a big favor if they would provide some information on the right way to use the equipment.


    • Kevin
      April 1, 2012 @ 4:10 pm

      Very good point Mark. I think I’ve only seen 2 or 3 different people doing interval workouts … and one of those was on a bike and not even a treadmill. Unfortunately for me, I need to use a bike for my interval training because the treadmill aggravates my knee too much, but if it didn’t I would probably prefer the treadmill.


  2. Dave - Not Your Average Fitness Tips
    June 12, 2011 @ 4:04 pm

    Interval training is definitely the way to go. For too many years I used medium intensity cardio and ended up losing muscle along with fat. HIIT helps lose fat and preserve muscle. Low intensity can add to the calorie burn as well afterward. Nice tips for utilizing the treadmill, thanks!


    • Kevin
      April 1, 2012 @ 4:11 pm

      Yeah Dave, that’s really a pretty awesome combo to setup your intense workouts right before a lower intensity workout. Thanks for the comment!


  3. Mike
    June 13, 2011 @ 1:57 pm

    I tried this on a stationary bike and I definitely got a better cardio work-out. However I find circuit training gives you the best overall fitness results for the time spent. Probably a combination of both is the best choice as long as you alternate harder workout days with easier ones.


    • Kevin
      April 1, 2012 @ 4:13 pm

      I have heard a lot of people who do really like circuit training. Personally, I prefer lifting weights and then doing cardio to maximize muscle building and fat burning separately. But when it comes to being “in shape” circuit training definitely does get the job done.


  4. April
    June 20, 2012 @ 5:52 am

    I was excited to find your site when searching for HIIT and general workout info. I like your straightforward, no nonsense approach to exercise and diet/nutrition. It’s refreshing to have information that is for the “common man/woman”. 🙂
    Now, with that said . . . I tried the HIIT at my gym on the treadmill. I completely understand your direction about the speed (intensity) for both intervals BUT, (and I feel like an idiot asking this) what if even 8 just seems superfast? I’m not an inexperienced runner indoors or out but, for some reason 8 – 9 seemed extremely fast and made me nervous. Are treadmills different? Should I add incline? Or, is this something that I will simply adapt too over time?
    Thanks for your input!
    Have a great day!


  5. Gail
    August 30, 2012 @ 1:02 am

    Hi Kevin, after years of doing nothing and piling on the weight I have started going to gym. I am 48yrs old and weigh 129kgs. I started with a personal trainer who concentrated on weights but my back stayed in agony. After 2 months I quit and started going to gym on my own. So now I walk for 20 mins and cycle for 10. At the moment 30 mins is all I can manage. Any advice on the way I should walk or cycle to burn fat and build muscle? I am healthy in every respect apart from the weight.Thanks, Gail.


  6. Kelly Knight
    February 21, 2013 @ 4:51 pm

    Should the treadmill be at an incline for this or is this based on no incline.?


  7. Marilyn
    March 12, 2013 @ 11:49 am

    Hi, I would like to try this HIIT workout on my treadmill but I can’t run bad knees, even sprinting hurts. Is there any way to do this HIIT workout using incline and speed while still walking?


  8. Michael
    June 25, 2013 @ 5:00 am

    I love HIIT, the boredom even with music and tv on long runs is de-motivating. I also read a lot of information recently that short bursts has been proven to burn more fat and leave muscle in tact. Putting in HIIT, weights then effectively a warm down run is currently a really nice workout.


  9. FatBoy_Hec
    February 16, 2017 @ 5:23 am

    So I started doing this type of work out and I enjoy it.
    My question or comment is, because I haven’t seen it anywhere.
    I run for 2 minutes and walk for 1 minute. I get my heart rate to 160 and it comes down to 138 on the resting portion.
    Should I cut down on my running?


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